INTERMITTENT FASTING – ACHIEVE AND MAINTAIN SINGLE DIGIT BODY FAT FOR THE REST OF YOUR LIFE
Ryan Reynolds – Lean & Ripped Hollywood Body – – For Max Health and Sex Appeal
In order for a diet to work in the long run it must be simple and effective. Unfortunately most diets fail because they are too complicated, too strict and too psychologically demanding. However this new approach you’re about to learn is something very simple and very effective, in fact it’s an approach anyone could sustain for the rest of his or her life with ease.
Before we get into talking about intermittent fasting, let’s clear a few things up.
WHY MOST DIETS FAIL Statistically,, it was shown that about !" of diets fail in the long run. Statistically Here are the # top reasons$
Psychologically challenging
Too strict% strict% limiting favourite foods and alcohol & setting
ourselves for failure
Too complicated ' complicated ' counting calories etc.(
Not very effective ' effective ' results come very slowly, if at all
Not sustainable ' a combination of all of these th ese is the reason
why most people don’t last more than ) days on a diet.
6 Small Meals Per Day Neer Satis!y and "eep #s H$n%ry All he ime
Before we get into talking about intermittent fasting, let’s clear a few things up.
WHY MOST DIETS FAIL Statistically,, it was shown that about !" of diets fail in the long run. Statistically Here are the # top reasons$
Psychologically challenging
Too strict% strict% limiting favourite foods and alcohol & setting
ourselves for failure
Too complicated ' complicated ' counting calories etc.(
Not very effective ' effective ' results come very slowly, if at all
Not sustainable ' a combination of all of these th ese is the reason
why most people don’t last more than ) days on a diet.
6 Small Meals Per Day Neer Satis!y and "eep #s H$n%ry All he ime
The problem with high frequency meal diets *oday it’s one of the most popular diet approaches, eat !%+ small meals throughout the day to sustain’ metabolism and prevent’ muscle breakdown. Both of those claims are complete nonsense, as no research has shown that minimi-ing meal uantity but increasing freuency leads to increased fat loss. /nd also intermittent fasting has no effect on metabolism and muscle breakdown which will be proven later in this article. 0hy high%freuency small meal diet approach is set for failure$
Not convenient ' convenient ' constantly cooking meals and thinking where
your ne1t meal will come from
Constant hunger ' hunger ' bird portion meals never satisfy your
hunger.. Instinctively I prefer to eat a big meal that satisfies my hunger appetite.
Your life revolves around it ' it ' people get an1ious when
missing a meal, and cut corners in social life to avoid cheating. 20hich is ridiculous and totally unnecessary3
Constant cravings ' cravings ' focusing on eating healthy’ every 4%5
hours is very hard and creates cravings for our favourite foods.
Obsessive ' Obsessive ' Basically this type of nutrition becomes
obsessiveness, which is not healthy for the mind and social life.
Reduced health and lifespan ' lifespan ' this will be discussed in details
in the second part of the article. But keeping your digestive system constantly at work prevents your body from activating crucial re6uvenation processes that are activated only during fasted state. Conclusion: the Conclusion: the high freuency freuency,, low uantity diet is not efficient and not sustainable in the long run. The best diet is the one you can sustain for the rest of your life 7ven full time bodybuilders and athletes will eventually at some point in their lives will not be able to sustain it, unlike intermittent fasting which you can 2and should3 do even when 899 years old.
Intermittent fasting is not some diet you start and finish. It’s a life%long lifestyle approach to nutrition and health. /n approach that will get you lean, healthy, young looking, and long living( The intermittent fasting diet is:
imple ' no special rules, no calorie counting, 6ust 8+%: eating
model.
Convenient ' no need to think about food all day, you eat your
main meal in the evening.
!ffective ' you will see a weight loss of 8!9%#99 grams per day.
0hich sums up nicely over #%84 weeks 2depending on your current weight3
Promotes health " longevity ' will be discussed at second
part of this article
ustainable ' all of these factors make this diet sustainable and
easy to follow as long as you need.
Lean & Sli%htly Ripped – Streamlined' Aestheti( and #niersally Appealin%
BENEFITS OF HAVING A LEAN PHYSIQUE AND SINGLE DIGIT BODY FAT:
e# appeal $ lean people with low body fat are universally se1
appealing
Confidence% feel comfortable with your shirt tucked in with no
belly or man boobs sticking out.
%unctional ' lean people can engage and perform well in almost
any kind of sport 2including rock climbing, surfing and other stuff bulked;pumped;fat people can’t do3
i# pac& abs % the only way to have abs is to have single digit
body fat.
!asy to maintain % once you get there, life is simple and you
get to en6oy your favourite foods often.
'et ripped easily ' adding ripped muscle definition on top of a
lean body is very easy and a matter of 84 weeks of proper strength training. Unlike fat people that can train for a year and still see no real results 2I’ve been there myself3
(ealth " longevity ' statistically, lean people live longer and
suffer less from disease, with I< 2intermittent fasting3 you can en6oy uality of life even in your senior ages.
HOW INTERMITTENT FASTING WORKS Intermittent fasting is simple. %ast for )* hours+ then eat for , hours: hours of your fast are sleep, so it’s very simple, but very effective strategy. *his diet is basically focused about skipping .R!/0ptimally, you are recommended to eat 4 light meals during the day and 8 big meal in the evening, for specific reasons that will be outlined further.
Basically intermittent fasting will help you to achieve and maintain a single digit body fat for the rest of your life, with ease. ?et ready to change your life@
BENEFITS OF INTERMITTENT FASTING Intermittent fasting benefits us in many aspects$ 1.
2.
Aifestyle
3.
Health = longevity
1) $ %at 2oss .enefits
Raised metabolism ' studies have shown that short%term
intermittent fasting 28+%8: hours3 actually raises your metabolism and you burn more fat. Unlike the common belief that fasting will put you into starvation mode’ that slows down your metabolism. Studies have shown starvation modes kicks in only after 5 days of fasting.
3ncreased stubborn fat loss ' during the 84%8+th hour of your
fast, the blood%flow to the hard to get to areas is increased and your body starts utili-ing those areas, as there it’s main source of energy.
3ncreased growth hormone ' H?H 2human growth hormone3
boosts fat burn and muscle tone, Hollywood celebrities pay thousands of dollars on the black market to get a hold of it. Studies have shown that you can increase your growth hormone by +99" 6ust by intermittent fasting(
3nhibited insulin ' insulin is a fat storing hormone. 0henever
it’s inhibited, our body starts using fat as its main source of energy. uring the fast your insulin will be very low and your body will almost e1clusively use fat as its source of energy.
*his combination of # factors creates ma1imal fat burning effect no other diet will provide.
)ntermittent Fastin% Maximi*es St$++orn Fat B$rn
14 $ 2ifestyle .enefits
3ncreased !nergy ' fasting during the day provides great
increased energy, you will be focused, energetic and have clear mind all day long.
3ncreased productivity ' instead of preparing meals and
thinking about food, you focus on getting things done with focus and clear mind.
No more hungers ' unlike ! small meals per day that make
you hungry all the time, with intermittent fasting you never get hungry.
5ore free time ' you won’t even understand how much more
productive you will become, by not having to focus on eating every 4%5 hours, you will be able to get much more things done during your day without worrying about food at all.
Convenient ' instead of !%+ meals per day, you eat 4 light
meals during day, and 8 big meal in the evening where you can rela1 and satisfy your appetite to the fullest without counting any calories.
ustainable % this is the biggest benefit, during my fat loss
6ourney this is the only diet I was able to effortlessly sustain all the way to single digit body fat. I now eat enough calories to maintain my weight, but still stick to the intermittent fasting model. 16 $ (ealth .enefits Intermittent fasting increases lifespan maintains young biological age and preserve young skin appearance. *he health, longevity and anti%aging benefits of intermittent fasting will be detailed at the end of the article.
EXAMPLE OF HOW AN INTERMITTENT FASTING DAY LOOKS LIKE Here is the e1act intermittent fasting meal plan I used to achieve lean physiue and single digit body fat$ 84$99;85$99 ' >melette with veggies 2light meal C83 8)$99 ' Dottage cheese E berries;apple 2light meal C43 8$99 ' #! Finute 0orkout 2Strength *raining;0alking3 ' Gotate daily 49$99 ' Feat;f *he ay3 49$99 ' 84$99;85$99 ' 8+ to 8) Hour
Li%ht Protein Meal ,- – . /%% 0melette with 1e%%ies
/s you can see the day consists of skipping breakfast, eating two light protein based meals during the day, working out almost fasted, and then en6oying a huge satisfying meal in the evening in a rela1ed atmosphere. Is big meal at evening a must Jo you can alter your big meal timing, it can be your lunch and then you eat to light protein meals. Kust make sure you eat those 5 meals in your :%hour window. Lou can time them however you want, but optimally your big meal should be saved for evening time to preserve fat loss after your fast and achieve optimal function during the day 2will be e1plained later3.
In controlled studies, late eating patterns are superior for fat loss and body composition. 2o$r !at loss is -334 mana%ed +y this diet5 Jo fat burning supplements, no steroids, no cardio, no calorie counting, no strict rules. Jow, let’s get behind the scenes and see how this really works, and why this diet is planned this way. Darbs on training days, healthy%fats on rest days
7or&out days: carb dominant day, moderate protein, low fat.
Rest day$ protein dominant day, moderate fat 2avocados, olives,
almonds3, low carb.
THE 4 KEYS TO SUCCESSFUL INTERMITTENT FASTING 0e’ll try to cover # important points that make this diet work$ 1.
Dentral nervous system integration
2.
Insulin Fanagement
3.
Smart Darb Donsumption
4.
Mrotein >riented iet
0ey 1) $ Central Nervous ystem 3ntegration Biologically, humans are nocturnal eaters. *hat’s how our autonomic nervous is built. uring the day you’re under the control of the sympathetic nervous system 2SJS3, which keeps, you alert, energetic, focused and active% but the SJS is inhibited by large meals. uring the night you’re under the control of the Mara%sympathetic nervous system 2MSJS3, which is also known as Nrest%and%digestO mode. MSJS makes you rela1ed and
promotes digestion ' Hence, night is your best time for your main meal. >n !" of the days, I eat my big meal at the evening, this is allows me for optimal functioning during the day$ productivity, energy and focus. /nd be able to en6oy a nice satisfying meal in the evening that allows me to rest and digest. Some days I might go out to lunch with friends;family 2so I eat light protein meal at evening3. 7at your big meal whenever you want in your :%hour window, but for reasons outlined above, it’s recommended to eat 4 light protein meals during day to stay energetic, focused = productive 285$99 and 8)$99 are the times I have my light meals3.
0$r An(estors H$nted D$rin% he Day' And Ate Bi% At Ni%ht
0ey 14$ 3nsulin 5anagement Insulin is a fat storage hormone, and whenever insulin is raised it prevents our body from using fat as its source of energy. *herefore you guessed right, our diet is focused around keeping insulin low. @
Darbs are fantastic and insulin is your friend. Lou 6ust need the right timing and the right uantities so your body utili-es it properly for energy and brain function. 0ey 16 $ mart Carb Consumption " of people consume carbs in the wrong time and in the wrong uantities, which is the C8 reason for obesity today. *here’s no need to get angry and blame carbs, we can only blame ourselves for not using them properly. *here are many diet approaches today that all revolve around carbs$ no carb, low carb, slow carb( Darb depletion & miserable, stressed, non%stop cravings and poor brain function. Darbs are necessary and serve as fuel for your brain and body. Instead, be smart about carbs. Lou can call it the smart%carb diet approach. Time your carbs: we aim to eat our carbs post%workout 2strength training3. >n non%training days, replace carbs with healthy fats 2avocado, nuts, dark chocolate3 ' consume in moderation of course. Fore optimally, you want to consume carbs at evening;night and post% workout. >ur digestive system is designed to be activated at night, and it happily welcomes carbs 2unlike during day time that gives you energy crashes3. Donclusion$ Lou can eat carbs guilt%free and avoid gaining an ounce of fat.
Post87or&out Carbs: 1.
Improved protein synthesis % carbs actually help the
protein to build a better muscle 2http$;;www.the% aps.org;press;6ournal;9#;).htm3 2.
Geplenish depleted muscle glycogen ' your carbs don’t get
stored as fat but utili-ed e1clusively as energy for the body The quantity$ 899 grams of carbs recommended per day for fat loss. So you eat 899 grams of carbs with your big evening, post% workout meal. The quality: 7at healthy, comple1, non%processed carbs like Brown rice, yams, black beans. Instead of pasta;white bread. Lou can get a list of healthy carbs on our foods to eat page.
Healthy Fats ill Help 2o$ Lose Fat – )mproper 7ar+ 7ons$mption )s he Reason hy /eryone )s Fat
0ey 19 $ Protein Oriented iet
So why do we eat 4 light protein based meals during the day
Preserve 5uscle
/fter your 8+%hour fast you want to prevent muscles from entering breakdown state. Donsume light protein sources such as eggs, cottage and whey protein.
Control (unger
Mroteins are very effective hunger managers, 5 egg omelette or 4!9g of cottage cheese can get you satiated for hours all the way to 8$99% 49$99 MF easily 2where you eat your main big meal of the day3.
ustain %at 2oss
Aight protein meals will increase glucagon 2fat burning hormone3 and inhibit insulin 2fat storing hormone3. So after your 8+%hour fast where you’ve burnt fat, you continue burning fat throughout the day until your dinner 2main meal of the day3.
5aintain Proper %unctioning
Aight protein meal doesn’t inhibit your sympathetic nervous system ' so you stay alert, focused, productive and energetic throughout the day. /dapting to a habitual high%protein diet is one of the most important changes you can do for long%term body fat control.
TWO COMMON FASTING MYTHS 5yth 1): %asting will cause you to lose muscle ' Fuscle catabolism only occurs on prolonged fasting of 4#E hours. Intermittent short%term fasting only promotes muscle preservation through the release of H?H 2human growth hormone3. So all the nonsense of eating every 4%5 hours, so you won’t lose muscle were made up by supplement corporations that offer you shakes and bars as a replacement for your meals. *hey know no normal person can cook !%+ meals per day.
Ser%e N$+ret – 8nd Pla(e Mr 0lympia – Ate 9$st - Meal Per Day o! :'333 7alories
Serge was competing with /rnold at his best days, and was second to him. oes it look like Serge was losing muscle because of his intermittent fasting approach *his is clear proof that the + meals per day is complete B.S ' and intermittent fasting will not cause you to lose any muscle considering that consume enough protein. /dditionally intermittent fasting maintains young biological age 2will be discussed further3. 5yth 14: %asting will reduce your metabolism $ Les, metabolism is reduced after 4#%)4 hours of fasting, which we don’t do on our intermittent fasting lifestyle. In fact, studies have shown that short%term fasting of 8+ hours increases your metabolism. Intermittent fasting is not prolonged fasting, you fast for 8+ hours ma1 2: of which you sleep3, and so no loss of muscle or metabolism occurs, only supercharged fat loss.
CHEAT MEALS /fter a week of productive intermittent fasting, a cheat meal is necessary for several reasons$ 1.
Gestore metabolism 2the re%feed, boosts your metabolism
back to peak levels3 2.
Gestore glycogen in muscles 2any depletion that might be
caused during the week is now brought to balance3 3.
?et psychologically satisfied, and happily continue another
week of fun = easy intermittent fasting lifestyle.
7heat Meals – /n;oy Responsi+ly
Aet’s be honest, it’s impossible to prevent ourselves from eating our favourite foods in the long run, therefore we allow it to ourselves every week. /nd every week during our diet we imagine the huge cheat meal we’re going to have. /void cheat days where you eat like madman all day long, this puts on lots of fat on you and you will destroy a whole week of progress with such approach.
*ry to avoid drinking your calories in form of sweet drinks. I had always%bad results with them and they destroyed 4%5 days of progress. Dhew your cheat’ calories and there will be no setbacks.
THE TRUTH ABOUT ALCOHOL Mreventing alcohol & setting yourself for failure /lcohol is part of a normal, healthy social life and avoiding it is completely unnecessary. Aet’s discuss two myths regarding /lcohol. 5yth 1): /lcohol 2owers Your Testosterone I love scientific claims. Meople use them without stating the e1act numbers behind those studies. If you refer to the study about testosterone reduced by alcohol, you will see that + beers, will reduce your testosterone by +" 2for 4# hours ma13( Dan you live with that I can. I love the fitness;weight%loss industry that turns small things into big controversy.
So(ial Drin?in% )n Moderation ill Not A!!e(t Fat Loss
5yth 14: /lcohol 5a&es You %at 0hen consumed in moderation, and not consumed with burgers and fries, you can maintain lean and ripped physiue and still en6oy drinking when going out. *he problem starts when you have bad diet all week, then you get munchies’ feeling from alcohol and you add fries and other fattening foods, this is where people fall in the trap of beer belly’. >ther than that, moderate, social drinking is fine.
3 COMMON INTERMITTENT FASTING MISTAKES 5ista&e 1): ;nder eating
Syrups. /void at all cost. rink water with lime;mint, green tea,
black coffee 2no sugar, milk3
Honey ' delicious with tea or cottage, but is packed with sugars
2I would avoid it until goal is reached, then you can en6oy every day3
*ahini ' seems innocent, but contains ! times more calories than
in brown rice 2I prefer to eat the carbs3
Petchup ' delicious, because it’s packed with sugars. I suggest
consuming it only in your big evening meal 2optimally post% workout3
Sauces ' like *eriyaki, contains lots of soy and sugars. ery bad
for health, I recommend avoiding soy whether you’re on a diet or not. 2Soy is high in oestrogens and causes man boobs3
*here are many more silent diet killers, please watch ingredients before adding anything to your basic meals.
7he(? N$trition 1al$e 0n Foods to Aoid =)nno(ent= Diet "illers
TIPS FOR GETTING THROUGH THE 16HOUR FAST
'et yourself busy ' Lour day is now free of thinking about
food, take advantage of it and get as productive as possible.
on=t s&ip your light protein meals ' and make sure you’re
getting enough protein in your light meals. *hey are very effective in satiating hunger. on’t eat half a cottageQ eat a full 4!9g cottage cup.
rin& blac& coffee or green tea ' Both are great appetite
suppressants 2I drink black coffee at :$99 and 8+$99 every day3 Sugar = milk free of course@
Put things into perspective ' Meople have fasted for #9 days
and still felt great 2you can see videos on Lou*ube3 Jormally you shouldn’t feel any hunger if you get enough protein on your light protein meals.
3magine your cheat meal ' *hink of the ama-ing, rewarding,
big, cheat meal you’re going to have in a few days. Mlan out e1actly what you’re going to eat and where you’re going to get it from and how you’re going to prepare it. *his has always helped me to get e1cited and motivated to keep going without cheating during the week.
INTERMITTENT FASTING AND CARDIO Dardio can burn more calories, however it is not necessary. If you stick to your diet, it will be more than enough for your fat loss. *he Gipped Hollywood Body system is focused on intermittent fasting E strength training 25 workouts per week3. >n days you’re not training, 6ust take #!%minute walk before;after the big evening meal. oing cardio, especially HII* 6ust drains your central nervous system and eventually will interfere with your diet and training.
If for some reason you insist on cardio for conditioning reason for e1ample, try to make sure it doesn’t interfere with your diet. >nce you achieve your goal, you can do all the cardio you want. Your fat loss can be )>>? managed by your intermittent fasting diet+ and is a streamlined process all the way down to *? body fat-
0ne Sprintin% Session Per ee? )s More han /no$%h For Maintainin% 7ardioas($lar Health
INTERMITTENT FASTING AND ANTIAGING Aongevity is J>* 6ust about increasing lifespan. It is also about keeping yourself biologically young. /nd with intermittent fasting it is possible. In order to reach the best muscle, skin and bone composition, you want to reduce the percentage of the dying cells in the tissues. Intermittent fasting is a great way to do this since it triggers a process called @recyclingA. Lour body will recycle sick cells, tumours, and over%used fibres to build new tissues. *his process will not only keep you young, it will keep you much stronger and leaner. Geally lean and strong people have e1cellent muscle composition that is much better than people that eat non%stop and look bulky. 0hen your body is forced to break its tissues, it always prefers to sacrifice first its damaged proteins and old or sick cells. *echnically all damaged proteins and old, sick and cancerous cells are tagged by immune cells to be digested by the body’s ubiuitin en-ymes and the nitrogen by%products are then recycled back into new cells and tissues. By daily triggering this re6uvenation mechanism through intermittent fasting. Lou provide yourself with long%lasting anti%aging benefits.
)ntermittent Fastin% Preseres 2o$n% Biolo%i(al M$s(le A%e – Ser%e N$+ret at @3 2ears 0! A%e
It’s your choice. I know that I, and many of my website members will stick to the intermittent fasting lifestyle for the rest of their lives. It’s 6ust too effective, beneficial and convenient to uit on.
INTERMITTENT FASTING – MEAL PLAN *his meal plan is based around the intermittent fasting diet protocol 28+ hour fast, : hour feed3 and focused on achieving lean body proportions. Here’s e1actly what I ate every day to lose 55 pounds of fat 28! kg3.
MY MEAL PLAN:
85$99 ' Aight protein meal C8$ 5 egg >melette E *omato E
Half%>nion E Half%/vocado
8)$99 ' Aight protein meal C4$ Dottage Dheese 24!9gm cup3 E
/pple E 89 /lmonds
49$99 ' Big meal$ Beef;Dhicken E Darbs E Broccoli E Gandom
eggies
48$99%85$99 '
Black coffee in the morning. Darbs ' rotate between any carbs you like. *his is a fat%melting meal plan that is well balanced and contains$ Mrotein, carbs, healthy%fats and antio1idants. Kust in the right uantities and the right timing.
EXPECTED WEIGHT LOSS
59 lbs. E away from goal & 4 lbs. ' #.! lbs. of fat loss per week
+ lbs. %59 lbs. away from goal & 4.5 lbs. of fat loss per week
+ lbs. or less away from goal & 8.8 lbs. to 4.4 lbs. fat loss per
week. Fetric
8!kgE away from goal ' 8.!kg to 4kg of fat loss per week
5kg%8!kg away from goal ' 8kg of fat loss per week
8kg%5kg away from goal ' 9.!kg%8kg fat loss per week
Jo reason to add cardio, or workout more than 5 times per week. Lour fat loss is 899" managed by diet. I learned it the hard way by doing cardio ! times per week with no results. >nce you setup your diet, it is a smooth process all the way to single digit body fat and lean body.
THE TRUTH ABOUT CARBS
Mommy' )=m A!raid hey=re Coin% o "ill Me
In the last 59 years, carbs have become the Nbad guys on the blockO. Fillions of people today are afraid of them and desperately try to lose weight by minimi-ing;avoid them. *his is of course nonsense, and carbs are ama-ing nutrient for your body.
TWO FACTS ABOUT CARBS: 1.
?rain based carbs are healthy and fantastic to our body.
2.
?rain based carbs are the number C8 cause of obesity in the
world *hese two facts don’t really add up, but the true reason is that most people abuse themselves with over%carbing.
IT’S NOT YOUR FAULT Koke( it is your fault. Darbs are not the enemyQ you are your own enemy. If you’re obese;over%weight, you’re the idiot’ that brought yourself there 2I know I did3 Fost diet gurus and programs will tell you NIt’s not your faultO or NDarbs are badO ' *his is of course B.S and they will say anything to sell you their shitty products. It is your fault. /nd carbs are awesome@
he r$th
“LOW-CARB, NO-CARB, SLOW-CARB…” /ll of this is stupid B.S invented by sneaky marketers that want to sell you their shitty products and ama-ing new diet secrets’. It’s about SF/G* D/GB consumption. 7ating carbs at the right time, and the right uantity. Lou will en6oy all the benefits of carbs, without gaining a single ounce of fat.
THE ROLES OF CARBS % Brain fuel *he brain needs a mi1ed fuel of carbs, protein and fat to function properly. *ake any of those away and you will feel an1ious, di--y, lethargic or even depressed. 0hen there aren’t enough carbs as fuel, you will feel deprived and develop sugar cravings( 0hich inevitably lead to compulsive bingeing. *hus the ability to destroy weeks of progress in a matter of days. % Stress blocker Darbs block cortisol 2the stress hormone3. Darbs provide the ability to produce serotonin 2a neurotransmitter that makes us feel calm, rela1ed and happy3 % Body fuel Darbs are the cleanest fuel for energy. *he body breaks carbs into glucose as energy source without any to1ic by products. *he body does it efficiently and uickly. /nd carbs are cheap also. So it’s a win%win for you. Mrotein and fat breakdown & there are to1ic by%products such as$ /mmonia, nitrates, free radicals, o1idi-ed fatty acids. It’s doesn’t mean you need to avoid protein and fatsQ it’s 6ust to emphasi-e how efficient carbs are for the body.
HOW A CARB-LESS LIFE LOOKS LIKE In one word, miserable. 7ffects of chronic carb deprivation$
Moor sleep
/n1iety, stress, depression and mood swings
Dompromised ability to rela1
Aowered metabolism
Mossible accelerated aging process
Inability to focus due to non%calm mind
GURUS EATING CARBS IN THE DARK Fany anti%carb gurus and websites have risen and fallen over the years. 7ventually, they all breakQ they all understand they can’t keep with a no carb diet, and they only bring harm to themselves and their followers. / great e1ample is Dut*heDarb.com ' a ma6or anti%carb;carpophore community. *he owner eventually broke down and admitted that he was wrong and can’t live anymore without carbs. He added carbs to his diet, improved body = mind, abandoned anti%carb mentality. /nd shut down the site. *here are many other e1amples of gurus today that have stranded themselves in the corner. *hey have books on /ma-on that are against carbs, and now they can’t change their position, even though more truth is coming up the surface. *hey have to hide and eat their carbs under the table. 0e won’t name names here, because there are plenty. 0e know they tried to make a positive effect on the world, and they get my respect, but they were 6ust wrong and should admit it. 7veryone makes mistakes, no shame in that(
SMART CARB CONSUMPTION 0ith proper timing, and uantity ' you will not gain an ounce of fat from consuming carbs. 0hoever tells you to avoid carbs or have a low carb diet probably is emotionally miserable. Have low energy, poor brain functioning and bad sleep. ?rains are ama-ing source of energy for our brain and body, and are integral part of fat loss and muscle building. Les, this might be shocking to you, but this is the truth about grain% based carbs 2bread, rice, pasta etc.(3 0e shouldn’t blame the carbs, we should blame ourselves@
WHEN TO CONSUME CARBS
Most workout
7vening
If you can schedule your workout during evening time, that’s great because this is the sweet spot. >n non%training days, consume your carbs at evening time. Darbs Ruantity$
899%4!9gm ' Most 0orkout
!9%899gm ' Gest ays 27vening time3
0hy evening;night time carbs$
Gela1ation
Satisfaction
Sense of pleasure
Improved sleep
Superior fat loss
Unless you’re an athlete, you can avoid eating comple1%carbs during the day and focus only on consuming at evening time. 2
FOODS TO EAT Mroteins
Feat 2Beef, Dhicken Breast etc.(3 ' ?rass fed if possible
7ggs
Dottage Dheese
0hey Mrotein % I personally prefer to chew my protein, but do
drink it post%workout 25 times per week3 Darbs
Brown Gice
Black beans ' Mrotein, heart%healthy fiber, antio1idants.
Sweet Motato
Lams
Motato
Ruinoa
Barley ' Aow ?I, high%protein, liver cleanser.
>ats
Fillet
0heat 2bread, pasta, pitta3
7tc.(
on’t be afraid of carbs, they are important for fat loss, muscle development, proper brain and body functioning. 7at the ma6ority of your carbs post%workout. Darbs >n Gest ays
7vening time
Aess carbs 2!9%899 grams3
Darbs >n *raining ays
Most%workout
Aots of carbs 2899%4!9 grams3
egetables /ll types of vegetables@ I recommend broccoli with your meat%based meals. Broccoli is very powerful anti%estrogenic and anti%cancer food. *he more the better(
/pples
Berries
I swap them every day, with my cottage cheese. Les, there are probably more fruits that are allowed but I like to keep it simple and eat one of those every day. >nce you reach weight maintenance phase 2+"%:" body fat3, you can en6oy a wider variety of fruits as you can eat more calories. Healthy
/vocados ' estrogen reducing food, very healthy fats. 2Half
avocado on non%training days ma13
Juts ' estrogen reducing food, very high in calories. /lmonds
are my top pick. 289 nuts per day ma13
Jut butters ' peanut butter, almond butter 2consume in low
uantities when losing weight3
ark chocolate ' )9" or more Docoa
>estrogen management is important to be able to eliminate fat from chest area.
0ater 2possible with lime or mint3
*ea 2no sugar added3
Black coffee 2no sugar or milk added3